Bicep Curls

Intermediate
Lower Back, Glutes None or Dumbbells
Yoga

Benefits

Targets obliques and improves core rotation

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 23 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
73
Average BPM
139
85% of max
Max BPM
164

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,305
Calories
237.0g
Carbs
94.4g
Protein
62.8g
Fats

Micronutrients

Sugar: 44.2g
Sodium: 1,254.9mg
Cholesterol: 262.0mg
Serving: 484.4g

Meal Preparation

Method: Steamed
Prep: 17 min
Cook: 105 min

Calorie Balance Analysis

Calorie Intake
1,305
from food
Calories Burned
681
during workout
Net Balance: +624 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~716 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
22 years
Gender
Male
Weight
45.6 kg
Height
1.77 m
BMI
14.6
Underweight
Body Fat
17.5%
Lean Mass
37.6 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.4 liters of water daily.

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